Name: Playbook - Ridge Davis - W1/D2
Uploaded: 2021-01-18T11:46:06.861Z
Duration: 45 min
Description: W1/D2

-Lie face up on the floor with lower back flat to the ground, knee bent, and feet flat on ground
-Bring your elbows on the floor out to the side at 90 degrees with forearms also touching the floor
-Then straighten the arms overhead by sliding them on the floor 
-Then slide arms back to starting position

Floor Angels

-Lie face up on the ground with hands reaching over head, lower back on the ground, one knee bent into chest, other leg straight and hovering the ground
-You will switch the leg positions and have your hands slap together behind your thigh of the bent leg.

Knee Switch with Reach Unders

CIRCUIT 1

Mini Band Full Front Raise

-Start with mini band around your wrists and standing tall with feet shoulder width
-Reach your wrists forward with wrists at shoulder width
-Then Pull the elbows back in a rowing manner and keep the wrists the same width.

Mini Band Reach and Pulls

You will do “x” reps for shoulders first, then “x” reps for hips, then “x” reps for toes.  Then that is one set.

Plank Macarena

CIRCUIT 2

- Keep a flat back, with your bellybutton pulled into your spine.
- Imagine kicking straight behind you, no higher than hip height, and reaching out with the opposite hand like a superhero mid flight.

Bird Dog

- Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat 
-Raise your knees 1-2" off of the ground. This is Beast.
-Then you will step the feet back into a high plank position
-Then carefully step feet back to Beast position.

Beast into Plank

Starfish Crunch

CIRCUIT 3

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Side Plank

- Keep your elbow underneath your shoulder, and feet stacked on top of each other with bottom knee bent 
- Press your hips toward the ceiling to make a straight line from head to toe.
-Raise the top leg up and place back down

Regressed Side Plank with Leg Kick

- Lay face down, with your arms straight in front of you and feet straight behind you.
- Maintaining a forward gaze, reach your arms and legs off of the floor, pausing for a moment before returning back to the start position.

Superman arm circles

CIRCUIT 4

Low Squat Hold

Squat into Calf raise

- Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine. Your knees should be unlocked and your hand on your hips. This is your starting position.
- Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes. If so, take a slightly longer step.
-Hold this position

Static Lunge Hold at bottom

- Position yourself into a staggered stance with the rear foot elevated and front foot forward.  
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise. 
- At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Half Static Lunges

CIRCUIT 5

This requires a 5 second descent before chest touches the floor

- Start in a high plank position
- SLOWLY bring your chest to the floor, then collapse.
-Without pushing up, reset yourself to the high plank position

Eccentric Push ups

- Start in a high plank position
- Gradually bring your chest to the floor, then press the floor away to return to having your elbows straight

Push up

- Start by lying face down on the floor, arms outstretched to either side.
- Turn your eyes to look at your right hand.
- Bend your right knee and lift your right leg off of the floor, and across your body toward your left hand.

W1/D2

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